When your body uses ketones instead of fat, you may lose weight. But, behind the scenes, the ketones also may be having a positive effect on your body’s organs and cells. “A lot of people have found it effective, but it’s very personalized,” Jessica said. Like most diets, the effectiveness is based on how well the plan fits the individual.

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• For athletes following a workout plan, intermittent fasting can be difficult to follow by going certain periods without food and protein, given their level of activeness.
• The 16/8 intermittent fasting method involves fasting for 16 hours and eating during an 8-hour window each day, though you are still allowed to drink water and other zero-calorie beverages.
• Intermittent fasting is all about when you eat and not about what you eat.
• “It creates a set of barriers, and in that sense it’s simple to follow,” King says.
• This means designating an eating window of 8 to 12 hours and fasting for 12 to 16 hours a day to better manage your caloric intake, curb late-night snacking, and stay on track with health goals.
• UPMC’s network of registered dietitians is available to help guide all patients toward a healthier life.

Speaking with a dietician or nutritionist can help answer questions about a certain diet as well as ensuring that the diet is the best plan for you. However, if you have uncontrolled blood sugar issues or a history of eating disorders, you are probably not an ideal candidate for intermittent fasting. Likewise, if you are an explosive or power athlete, your performance may suffer, depending on the timing of your workouts/competitions and your feeding window. Ultimately, Dr. Hutchins says the best diet is the one that reviews of unimeal works best for you. He says there’s no perfect candidate for intermittent fasting, but if you want to try the diet, find a fasting schedule that fits in with your lifestyle.

Benefits of intermittent fasting

The answer is yes, it can be an effective approach to weight management, according to Jessica Bishop, a dietetic intern at OSF HealthCare. However, this newly popular approach is not a magical cure that will work for everyone. Studies show a success rate for intermittent fasting that is about the same as other diets. From a public health perspective, Aisling Pigott, a dietitian and spokesperson for the British Dietetic Association, is less sure. While the potential is exciting, she says, “it is just another idea or diet packaged up in a slightly different format.

Is it OK to consume your regular calories in your eating window?

If you have diabetes, ask your doctor whether intermittent fasting is safe for you. Yet, while intermittent fasting shows benefits, new research has cast doubt on whether it’s right for everyone. Also, keep in mind that if you choose to try fasting, your medication regimen may be affected. Talk to your healthcare provider before you make any changes to the times you take your medications. Ultimately, you should contact a healthcare provider and discuss intermittent fasting before you start.

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You can indulge in a treat occasionally, but that’s about it if you want to see results. Intermittent fasting doesn’t require you to count calories or carbs. You simply don’t eat (or eat very little) during certain hours or on certain days. Studies of intermittent fasting in people with chronic disease have resulted in better control of their conditions. However, most of these studies have been relatively brief, lasting only a few months. It’s unclear if the benefits would last years if the diet is continued throughout life.

Can it cause eating disorders?

They will consider your current health, medicines, and health history when making their recommendation. If you have certain chronic health problems such as diabetes or heart disease, you may need to adjust or monitor your eating patterns. Being a healthy weight can reduce risk factors for several health conditions, including high blood pressure, high cholesterol, heart disease, stroke, osteoarthritis and Type 2 diabetes.

Does intermittent fasting work?

Anything that isn’t working properly gets cleaned out so that the healthy cells can do their work normally. This is essential in helping to prevent abnormal cell growth that can lead to diseases like cancer. Intermittent fasting also can improve your cholesterol and triglycerides, helping to reduce your risk of cardiovascular disease. To get the benefits of intermittent fasting, you need to fast for at least 12 hours. That’s how long it takes your body to switch from using glucose for energy to using fat for energy.

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Skipping meals and severely limiting calories can be dangerous for people with certain conditions, such as diabetes. Some people who take medications for blood pressure or heart disease also may be more prone to imbalances of sodium, potassium, and other minerals during longer-than-normal periods of fasting. Two common effects of calorie-restricted diets—a slowed metabolism and increased appetite—are just as likely when people practice intermittent fasting as when they cut calories every day.

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Some people try intermittent fasting to lose weight, while others believe it will improve their health. Spatola explained that going without calories for prolonged stretches of time can put your body into a state of ketosis, similar to that of the keto diet, in which learnmuscles.com/blog/2025/11/25/unimeal-weight-loss-app-review-12-reasons-to-trust/ fat is burned instead of sugar for energy. This can lead to an increase in insulin sensitivity and decreased blood insulin levels. And, when insulin levels drop, so do your weight, cholesterol and blood sugar levels. But easing into an intermittent fasting plan can help your body adjust and potentially minimize side effects. Some people may also experience a tendency to overeat or binge during eating windows, which can undermine your goals for weight loss and even lead to further digestive discomfort.

Does Intermittent Fasting Work? What a Dietitian Thinks You Should Know

It’s one of many tools available for weight management, and its success depends on how well it aligns with your habits and preferences. Before starting any new diet, consult with your healthcare provider—especially if you have underlying health conditions or specific dietary needs. For many, intermittent fasting is easier to maintain than traditional diets. Others may find the timing too restrictive.Ultimately, the success of intermittent fasting depends on your personal preferences, lifestyle and health needs. It’s important to choose an approach that feels realistic and supports your overall well-being.